Hydration is important, so let’s break down the most common challenges and find solutions. According to the Australian Dietitians Association, dehydration can affect “heart rate, body temperature, dizziness, fatigue, constipation, poor skin conditions and muscle cramps” (1). Dr. Dan Benardot, a famous American sports nutritionist, said, “As long as a 2% drop in body water content will lead to a significant decline in exercise performance” (2).
Question: Understanding your fluid needs
Solution: The amount an individual needs depends on indoor and outdoor temperatures, the dancer’s size, amount of sweat, and liquid-containing foods eaten. Food and drinks contain electrolytes such as sodium and potassium, which can affect fluid retention and elimination. The longer the dancer moves, the more fluids are needed. A typical class is 90 minutes, so dancers should drink water (240-500ml) before class, during center breaks (240-500ml), and stay well hydrated (500+ml at a time) after class and throughout the day. On average, 2000-2500 ml/day is the baseline amount.
Plan ahead! If you start dancing when you’re not hydrated, it’ll be nearly impossible to keep up during exercise. Hydrate ahead of time and continue to take a sip every 15-30 minutes during exercise. Your Aquarius needs to be your loyal companion. If your urine is dark yellow in color, you may be dehydrated. However, excessive vitamin supplements can make urine darker.
Problem: Gastrointestinal upset
Solution: Learn how sugar in drinks affects your gut. Do you feel bloated or nauseous after drinking something? Don’t let this fear stop you from hydrating. Know your body and know that it can adapt. Dietary sugars are absorbed differently and can affect the gastrointestinal system in different ways.
Fruits and juices containing fructose are classic health foods with many benefits, including hydration. A large amount of exercise during strenuous exercise may cause stomach upset or bloating in some people because of the different times it takes to empty from the stomach and be absorbed into the gastrointestinal tract. Don’t eliminate fruits and juices entirely! Try drinking 240ml at a time and remember that your body will adapt as you train. Fruit contains vitamins A, C, and minerals such as potassium, which can prevent muscle cramps, and antioxidants can reduce muscle soreness. Natural sugars are also a good source of energy for working muscles and brain. Fructose isn’t a bad thing, but it’s helpful to know that the amount consumed, the timing of it, and the level of effort of the dancer can affect people differently.
Sports drinks contain carefully studied blends of sucrose and glucose (and sometimes high-fructose corn syrup) that are designed to be easily absorbed and used as energy with fewer gastrointestinal side effects. Each product is slightly different. These are best reserved for prolonged exercise or outdoor sports in hot weather or under hot stage lights. For short-term exercises (such as a lesson or an indoor rehearsal), they are generally not required. Water is usually sufficient for short-term needs.
Milk/dairy products contain the naturally occurring sugar lactose, which requires the enzyme lactase to digest it. As humans grow, they produce less lactase, so it’s common for older teens and adults to experience bloating, gas, or constipation after drinking milk. Dairy products are a good source of calcium, vitamin D, and protein, but other dietary sources also contain these ingredients. Soy milk, almond milk, and non-dairy protein smoothies are hydrating and contain important vitamins and minerals. Protein is important, of course, but if milk bothers your stomach, protein can be found in many other sources. If necessary, lactase can be used in pill form.
Question: Caffeine in beverages affects everyone differently.
Solution: Caffeine is not as dehydrating as we think. However, people have different tolerances to caffeine, and the body adapts to the amount of caffeine over time. Some people become jittery, but others are better able to focus due to caffeine. Find out how much caffeine is in your favorite drinks. Sports nutritionists consider it a powerful aid because it actually improves alertness, reduces fatigue, and helps improve performance… to some extent. 250ml of black tea has 40-60mg, brewed coffee has 100-150mg, and cola drinks have 35-50mg (2). However, so-called “energy drinks” can contain up to three times the caffeine of a cup of coffee and are often high in sugar and food coloring. Caffeine suppresses appetite, resulting in insufficient energy intake. Caffeine only stimulates the central nervous system; the only real “energy” that fuels the brain and working muscles comes from food. Don’t let caffeinated drinks become a substitute for real food.
Find the job that’s right for you. Kombucha, herbal teas, and protein drinks are all good. If carbonation doesn’t bother you, even sparkling water can hydrate just as well as regular still water.
By Emily C. Harrison MS, RDN, LDN Nutrition for great performance.
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds bachelor’s and master’s degrees in nutrition from Georgia State University. Her master’s thesis research was on elite-level ballet dancers and nutrition, and she has experience providing nutrition services for weight management, sports nutrition, eating disorders, disease prevention, and food allergies. Emily is a professional dancer with the Atlanta Ballet and several other ballet companies for eleven years. She is a dance educator and mother of two children. She now directs the Center for Dance Nutrition and Healthy Lifestyles. She can be reached at emily@dancernutrition.com
www.dancernutrition.com
Source:
- Australian Nutritionist: Fluids and Health. member.dietitiansaustralia.org.au/Common/Uploaded%20files/DAA/Resource_Library/2021/Fluids_and_health.pdf
- Bernardo D. Senior Sports Nutrition: Fine-Tune Your Food and Fluid Intake for Optimal Training and Performance 3rd Edition. Human Kinetics 2021
